kettlebells:2:00 - snatch, squat, press for speed2 laps around gym holding kb, 2nd one holding in snatch position2:00 round - trade off between 2 out and back floor sprints and burpee high pulls0:30 rest3:00 round - trade off between 3 out and back floor sprints and jack-knifes/V-ups0:30 rest5:00 round - trade off between 4 out and back floor sprints and push-ups0:30 rest

bonus round:1:00 - hands on ring, sprint feet back and forth keeping ass down for speed1:00 - feet on ring, hands on floor, alternate touching feet to floor for speed